Squat stance

asspappy · 04-13-2008, 11:13 AM

Will a wide squat hit more glutes and hips than a narrow stance. I realy want to putt mass on around my hips and but. I do 5 sets of squats with a supeset of leg ext, then 5 sets of stiff leg dead lifts with a superste of leg curls. I used to always squat realy wide and I seemed to make more gains around the hips now I go meadium wide and I dont feel it as musch in the hips and glutes, also a power lifter at my gym said wide stance is best, if you want to move alot of weight.

Travis Bell · 04-13-2008, 01:09 PM

it depends on what you consider wide but yes, wide stance squats do work the hips and glutes more. Glutes are worked regardless of stance, but with a closer stance the quads can be worked a little more than the hams and hips.

NFOMan · 04-13-2008, 05:11 PM

I'm finding that wide stance does force the glutes and hams to step up (judging from the soreness next day). I did try the narrow stance and, Wow! The quads were in charge. So, I guess you can adjust your technique to match your goals. At least, that'w what I've found.

**CowPimp** · 04-14-2008, 12:31 PM

I would also suggest you try powerlifter style box squats for a variation of the squat to shift more emphasis to the glutes and hamstrings.

Other things to consider are various unilateral movements. Lunge variations are awesome for the glutes; they work overtime in this movement as a strong stabilizer and prime mover. 1-leg squats are also fantastic for this purpose. Unilateral movements tend to do a good job at recruiting everthing in and around the hips/thighs.

Besides that, I think deadlift and good morning variations are going to be your best bet here. Also, don't kind yourself, this takes HARD WORK. You have to bust your ass and push through serious discomfort to put some mass on the legs. My legs used to suck, and I have made vast improvements. The real key was just working my balls off on the basic compound lifts, varying training parameters, and generally trying to improve my strength.

04-13-2008, 11:13 AM	#1
asspappy Registered User Join Date: Mar 2008 Location: Hanover, Pa Posts: 69	Squat stance BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Will a wide squat hit more glutes and hips than a narrow stance. I realy want to putt mass on around my hips and but. I do 5 sets of squats with a supeset of leg ext, then 5 sets of stiff leg dead lifts with a superste of leg curls. I used to always squat realy wide and I seemed to make more gains around the hips now I go meadium wide and I dont feel it as musch in the hips and glutes, also a power lifter at my gym said wide stance is best, if you want to move alot of weight.

04-13-2008, 01:09 PM	#2
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 44	it depends on what you consider wide but yes, wide stance squats do work the hips and glutes more. Glutes are worked regardless of stance, but with a closer stance the quads can be worked a little more than the hams and hips.
	AtLargeNutrition - Support the company that supports strength! Often Imitated, Never Duplicated!

04-13-2008, 05:11 PM	#3
NFOMan Member Elite Member Join Date: Jan 2008 Location: OK Posts: 124	All in alignment I'm finding that wide stance does force the glutes and hams to step up (judging from the soreness next day). I did try the narrow stance and, Wow! The quads were in charge. So, I guess you can adjust your technique to match your goals. At least, that'w what I've found.

04-14-2008, 12:31 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	I would also suggest you try powerlifter style box squats for a variation of the squat to shift more emphasis to the glutes and hamstrings. Other things to consider are various unilateral movements. Lunge variations are awesome for the glutes; they work overtime in this movement as a strong stabilizer and prime mover. 1-leg squats are also fantastic for this purpose. Unilateral movements tend to do a good job at recruiting everthing in and around the hips/thighs. Besides that, I think deadlift and good morning variations are going to be your best bet here. Also, don't kind yourself, this takes HARD WORK. You have to bust your ass and push through serious discomfort to put some mass on the legs. My legs used to suck, and I have made vast improvements. The real key was just working my balls off on the basic compound lifts, varying training parameters, and generally trying to improve my strength.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode